Essential Nutrients

Nutrition
Miss Hopkins
Warm-up
• Name 3 things that can
influence your food choices
– What? When? Where?
Do you usually eat because you are
hungry or because you have an
appetite?
Hunger is the natural physical drive
that protects you from starvation.
Appetite is a psychological desire
rather than a need to eat.
With the person sitting next to you,
list 5 emotions that sometimes
cause people to eat.
What is “mindless” eating?
Give an example.
Are these reactions hunger or
appetite?
Food & Your Environment
• Family & Culture
• Friends
• Time & Money
• Advertising
With the person sitting next to you come
up with 2 ways that each of these
influence your eating behaviors.
Nutrition is the process where the
body takes in and uses food.
Calories (Kcal = Kilocalories) are
units of heat that measure the energy
used by the body and the energy that
foods supply to the body.
Good Nutrition =
Healthy Body =
Lifelong Health
Reduces Risks of:
Stroke Cardiovascular Disease
Osteoporosis Cancers Diabetes
Nutrients are the
substances in food that
your body needs to
grow, repair itself and
supply you with energy.
The 6 Essential Nutrients fulfill
3 main functions for the body
• Provide energy
• Build and repair body tissue
• Regulate body processes
The 6 Essential Nutrients are
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water
• The major source of energy for the
body
Fiber –indigestible complex carbohydrates.
Helps reduce the risk of heart
disease, cancer, and diabetes
• Most carbohydrates come from plants
Carbohydrates
• Starches and sugars found in foods
are the main source of carbohydrates
in the body.
2 Types
Simple carbohydrates are sugars.
Complex carbohydrates are starches.
Proteins help build and maintain body cells
and tissues.
Proteins can be found in animal
products and plants.
As Americans, we eat too many proteins.
Made up of amino acids.
Fats are a type of lipid, a fatty substance
that does not dissolve in water.
Fats are the most concentrated form of
food energy.
Fats are the most efficient way for the
body to store energy.
Fats add texture and flavor to food.
Fats are necessary for growth and
healthy skin.
In excess, fats can lead to heart
disease and cancer.
Polysaturated fat is a healthier fat to
consume. It lowers blood cholesterol
levels.
Monosaturated fat has no effect on the
blood cholesterol level.
Saturated fat is found in animal products,
elevates blood cholesterol levels.
Cholesterol is a fatty compound in the
blood that is also found in deposits on
the walls of arteries.
High cholesterol levels can lead to
clogged arteries, heart disease and
stroke.
Vitamins are compounds that
help regulate many vital body
processes including the
digestion, absorption, and
metabolism of other nutrients.
2 Types of Vitamins
Fat-soluble vitamins
• Transported and stored by the
body’s fat cells and liver
• Stored in the body for longer
periods of time, sometimes
months
• Examples Vitamin A, D, E, & K
2 Types of Vitamins
Water-soluble vitamins
• Dissolve in water and pass easily
into the blood
• Body does not store these so a
person need to replenish regularly
• Examples are Vitamin C & B-
complexes
Minerals are substances that the
body cannot manufacture but that
are needed for forming healthy
bones and teeth and for
regulating many vital body
processes.
The body’s most abundant
mineral is calcium. Not
enough calcium in the body
can lead to osteoporosis.
Examples: Calcium,
Phosphorus, Sodium, Iron
Water serves as transportation for other
nutrients.
It helps rid the body of wastes and controls body
temperature.
Dehydration is when your body
lacks enough water to function
properly.
Without water your body will NOT function.
Set of recommendations for
healthful eating and active
living.
Grouped into 3 areas known as
the ABC’s of good health
Following the guidelines can help
lower your risk of the following
diseases.
Heart disease Diabetes
High cholesterol Obesity
High blood pressure
A from ABC’s deals with fitness
goals.
In order to improve or maintain
fitness:
Aim for a healthy weight.
Be physically active each day.
B from ABC’s deals with building a
healthy eating plan.
Make your food choices carefully.
Choose a variety of grain products,
especially whole grains.
Choose a variety of fruit and vegetables
daily.
Keep food safe to eat.
C from ABC’s involves making
sensible food choices.
Choose a diet that:
Is low in saturated fat and cholesterol and
moderate in total fat.
Includes beverages and foods that do not
contain a lot of sugar.
Consists of food that has less salt.
Food Guide Pyramid is an outline of what to
eat each day to maintain a healthy,
balanced diet.
What is on the food pyramid?
serving sizes
pictures of foods
types of foods
A serving size is a measurement of food.
The New Pyramid
1 serving =
1 ounce of ready to eat cereal
½ cup of cooked cereal, rice or
pasta
1 slice of bread
Nutrients
Carbohydrates Vitamins
Proteins Minerals
Food Examples
Bagel Rice Cheerios
Spaghetti Bread Crackers
Make ½ of your grains whole.
Nutrients
Carbohydrates Vitamins
Water Minerals
Food Examples
Carrots Broccoli
Pumpkin Lettuce
Vary your veggies. Mix different types each
day.
1 serving =
1 cup of raw leafy vegetables
¾ cup of vegetable juice
½ cup of cooked or raw
vegetables
Nutrients
Vitamins Minerals
Water
Food Examples
Apples Oranges
Bananas Grapes
Eat a variety of fresh fruits. Fresh fruit high
in fiber is better than fruit juice.
1 serving =
1 medium apple, banana, orange
or pear
¾ cup of fruit juice
½ cup of cooked, canned or
chopped fruit
Nutrients
Vitamins Minerals
Protein
Food Examples
American Cheese Glass of Milk
Blueberry Yogurt
Eat Calcium rich foods. Teens should drink
2 cups a day of lowfat milk.
1 serving =
1 ½ ounces of natural cheese
(Cheddar)
2 ounces of processed cheese
(American)
1 cup of yogurt
1 cup of milk
Meat, Poultry, Fish
Nutrients
Vitamins Minerals
Protein Fats
Food Examples
Steak Beans Turkey
Salmon Peas Nuts
Go lean with protein. Grill, bake or broil…
DO NOT FRY!
Meat, Poultry, Fish
1 serving =
2-3 ounces of meat, poultry or
fish
1 ounce = 1 egg
½ cup of cooked dry beans
2 tablespoons of peanut butter
1/3 cups of nuts
Limit foods that are high in fat – especially
saturated fats and trans fats.
Limit foods with salt and added sugars.
It’s ok to enjoy a snack from this category
every once in a while. Make sure you are
burning those calories with physical activity.
Dietary Guidelines
Get most out of what you eat by eating nutrient
dense foods.
Nutrient-dense: foods that have a high ratio of
nutrients to calories.
Ex. Carrot vs. Potato Chip
Even if you are eating right you can still become
overweight.
Don’t forget to AIM FOR FITNESS.
Hints for…
Eating right when eating out.
• Pay attention to your portion size.
– Split meals or take home leftovers.
• How are the foods prepared.
– Fried = high in fat!
– Grilled, baked or broiled is good.
• Add fresh fruits or veggies.
– Use the salad bar or order a salad or extra
veggies with your meal.
More Hints for…
Eating right when eating out.
• Go easy on TOPPINGS!
– Avoid high fat sauces, mayonnaise, butter
and sour cream.
– Ask for toppings on the side or use ones
that are lower in fat like ketchup and
mustards.
• DO NOT DRINK YOUR CALORIES!!!
– Choose water instead.
Besides excessive weight and eating
disorders, what other health problems are
associated with food?
We get essential information from food
labels. Do you ever look at food labels?
What do you look for?
Poor Alex…
Alex is allergic to nuts. If he eats anything
that contains nuts, his face swells up and
he has to be taken to the hospital. He’s
learned to read food labels carefully to
make sure nothing he eats has nuts in it.
His friend Lauren has invited him to her
house for dinner with her family. He’d like
to say yes, but he knows that if anything
they serve has nuts in it, he could be in
serious trouble.
How can Alex protect his safety & his
friend’s feelings at the same time?
Why can’t Alex just avoid any nuts he
might find in the foods, rather than
make such a big deal?
• The name of the food product.
• The amount of food in the package.
• The name and address of the company
that makes, packages, or distributes the
product.
• The ingredients in the food.
• The nutritional facts panel.
BMI (Body Mass Index)
BMI is a measure of your body in
relation to your height.
BMI Formula
(first convert height to inches and weight to lbs)
W (lbs)/ H (inch)
X 703
H (inch)
First Find Your BMR
(Basil Metabolic Rate)
Women
BMR = 655+ (4.35 x weight in lbs) + (4.7 x
height) – (4.7 x age)
Men
BMR = 655+ (6.23 x weight in lbs) + (12.7 x
height) – (6.8 x age)
Multiply BMR by your
Activity Level. Choose
one from below.
If you are Sedentary (little or no exercise)
= BMR x 1.2
If you are lightly active or sports 1-3 days/week)
= BMR x 1.375
If you are moderatetely active exercise/sports 3-5
days/week)= BMR x 1.55
If you are very active (hard exercise/sports 6-7 days
a week) = BMR x 1.725
To Remain the same weight. Eat the amount of
calories from your formula and maintain that level
of exercise.
It is safe to lose or gain weight by only one lb per
week. One lb is = 3500 kcal
How many calories a day is that?
500 calories a day!
How many calories less a day should you eat to lose
1 lb/ week? How many to gain
Reasons why fast food
restaurants are popular.
Time
Convenience
Taste
Problems with eating too many fast
food meals.
• Expensive
• Do not provide energy
• High in fat, calories, sodium
• Can cause obesity and disease
Diet Related Health
Problems
Heart Disease
High Blood Pressure
Obesity
Diabetes
RDA = Recommended Daily
Allowances
This is the amount of nutrients
needed each day by most
healthy people.
Percent Daily Values are percentages
that are based on the RDA.
Percent Daily Values are based on a
2000 calories per day diet.
Each day a person should consume;
Less than 65 grams of fat
Less than 2400 mg of sodium
Less than 300 mg of cholesterol